Figure 1 Natural sugars occur in whole foods like fruits and milk, while added sugars are introduced during processing—know the difference for better health

Introduction:

Sweet life:

Everybody loves the sweet; I do, too. I am a lovely person, but not a person with diabetes. Everybody wants to be sweet in life, not in the body. If you are excessively sweet in the body, you are considered to have diabetes, as well as adverse events in other organs. Without sugar, the body cannot function; every organ requires sugar for fuel to support its metabolic functions.


However, when there is an excess over the required amount, that is the problem. Excessive sugar intake increases the risk of complications—the difference Between Natural and Added Sugar. High sugar impacts the body with diabetes, cardiovascular disorders, neurological disorders and other chronic diseases. Now, we will discuss how sugar affects health and how we can control it.

Difference between natural sugars and added sugars:

If you have a habit of purchasing ready-made drinks in the form of packets and other bakery items, please refrain from taking them outside and opt for natural and organic fruit juices instead. We should understand the differences between natural and added sugars and their health impacts. Nowadays, it is a more accessible option for items containing added sugar. Widely available, readily added sugars are often found in processed and preserved items. Need to know the difference Between Natural and Added Sugar. Commonly, we used to buy drinks in packets and bakery items. Added sugars are not a suitable addition to a healthy diet.

Fruits and dairy products as sources of natural sugars like fructose and lactose

Figure 2 Natural sugars in fruits and dairy come with fibre, vitamins, and minerals, making them a nutritious part of your diet.

 

Many studies suggest that natural fruit juices are more nutritious than those containing added sugar. Added sugars increase pre- and post-prandial glucose levels more quickly than sugars in fruit juice. When you consume natural sugars, it doesn't impact overweight and oxidative stress, but added sugars show an impact on the formation of more AGEs (Advanced Glycation End-products). For a better health impact, please opt for natural, fresh juices. This will provide additional benefits by offering good sugars, reducing the risk of being overweight, and not affecting AGE formation.

 

Sugar Impact on the Body:

We need sugar for our bodies; the only issue is the overconsumption of sugar. Higher sugar impact on health. Continuous overconsumption of sugar damages our organs. It may damage the heart, brain, blood vessels, and pancreas and lead to obesity and more. It causes metabolic and endocrine disorders. Many people are affected by sugar-related disorders; the shocking fact is that some people don't know they are trapped in more sugar. Even some people see that they have prediabetes and diabetes, but they are not taking appropriate measures to control their sugar levels. Over time, sugar slowly damages the organs. The fact is that if we modify our lifestyle and food habits, we can put a pause on diabetes.

 

Many of us are aware of this fact, yet we are not ready to accept it. The most bitter truth is that we know that we can control diabetes by lifestyle and food habits. But still, we depend on medication to prevent diabetes. If you have had high sugar levels for a long time, you should consult a physician and take the medicines. When do we need medication? If we are not able to manage diabetes through lifestyle and food, we need to opt for medication. And the reality is that diabetes is dangerous because it will slowly damage our organs.

Sugar hides in:

You know that sugar may be hidden in your favourite nearby food. If you're not observing, it may enter. Already, we know that natural sugars and added sugars are widely available to us. Added sugars are mixed with some items to enhance flavour and mask the taste of the product. We take it for other purposes, but along with that item, we consume added sugars.

Packaged food labels showing hidden added sugars in processed products

Figure 3 Watch out! Added sugars often hide under names like corn syrup, sucrose, and maltose in packaged foods.

  • Caramel is a product commonly used in bakeries. It is used to add extra flavour to desserts; this caramel is prepared at different stages of the heating process.
  • If you're looking for protein bars, they often contain added sugars to mask the taste. You intend to consume protein, but without giving it a thought, you usually reach for protein bars.
  • In some cases, if you're looking for folk and coffee creamers with added sugar, they're available; additionally, on-dairy products also contain added sugar.
  • Preserved fruits and jams may tempt you. They are suitable for health, but, you know, they have added sugars for long-term preservation and to add extra flavour to the items.
  • Nut butter is the most prominent and premium option for consumption, but to improve the texture and flavour, it must be supplemented with added sugars.
  • Some widely available drinks contain a lot of added sugar, as do many packaged drinking beverages available on the market. They have a lot of sugar added to achieve a high sweetness.

Everyday Sugar Limits: More consumption measurement?

You know, the difference Between Natural and Added Sugar. Added sugars are more harmful than natural sugars. Added sugars are absorbed much faster. However, natural sugars are absorbed very slowly. Because of this, added sugars are absorbed more rapidly. Men should consume 36 grams of added sugars daily, and women should consume 25 grams of added sugars.

According to the American Heart Association, the added sugar Intake limit

Added Sugars Limits Grams Tablespoons Calories

Men 36 9 Teaspoons 150

Women 25 6 Teaspoons 100

Tips to Minimise Sugar Consumption:

I know that reducing calorie intake can be difficult, but it's still necessary to protect ourselves from excess sugar. Several studies suggest that minimisation of sugar intake is beneficial to health.

Healthy lifestyle tips to reduce sugar intake, such as eating fresh food and reading labels

Figure 4 Minimizing added sugar intake helps control weight, reduce diabetes risk, and improve overall well-being.

What is LNCS? This is an idea for reducing sugar intake. This concept focuses on maximising sugar intake. Different studies have been conducted on the idea of LNCS (Low and no-calorie sweeteners). This concept helps people reduce weight, control diabetes, and avoid artificial and hidden sugars in bakery beverages.

 

Most frequently, those who are taking added sugar beverages are people most affected by obesity and diabetes-related issues. Replacing hidden and added sugar intake with water intake is the best alternative. Another approach is to be aware of sugars, including hidden sugars, and to exercise emotional control over sugar consumption.

Conclusion:

Try for the best healthy habits. The habit of minimizing sugar intake in life yields long-term health benefits. When we observe the foods, what they contain, and how much added sugar is in them, it helps us. This habit has more benefits for healthy habits. As this article suggests, minimize the sugar intake. Limit the added sugars; 3. Emotional control on taking sugars 4. A healthy habit of drinking more fresh water. Rely on natural fruit juices instead of added, packaged drinks; 6. Observation of ready-made foods, such as sugar-coated foods

 

Author

Madugula Mahender - Nutritionist

Certified in Nutrition & Health | Nutrition Consultant

Author, Analyst, and Global Product Manager with 12+ years of experience across diverse therapeutic areas. Known for integrating research, strategy, and wellness to deliver impactful health solutions. A published medical writer with peer-reviewed articles featured in reputed journals.

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